Hot 'n' Healthy - golf fitness

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Breakout Box:

Stretch 1: Core Rotational and Lats Stretch:

Stretch 2: Standing Hamstring Stretch

Stretch 3: Lunge:

Jennifer Vacala has a bachelor of science in exercise physiology from Auburn University and a master’s degree in exercise science from Georgia Southern University. She is a certified as a Golf Fitness Instructor with the Titleist Performance Institute. She can be contacted at jvac@comcast.net or 912-604-6375.

Most golfers rush to the golf course just in time to grab their clubs and get to the first tee on time. They are setting themselves up for a bad day on the course, not to mention an injury.

Plan to arrive at the course about 15-20 minutes ahead of your tee time and try these simple, but effective stretches the next time you play.

If you stretch consistently before you tee off at the first hole, it will make the biggest difference in your power and range of motion. Proper stretching will make your golf swing much more fluid and the increased flexibility will automatically allow you to hit the ball farther.

Always warm-up with a brisk walk for 5-10 minutes first. Don’t stretch cold muscles. It is best to combine dynamic and static stretching.

Begin with dynamic stretching. Place a golf club across your shoulders and rotate in a twisting motion side to side for 30 seconds. Then try side bends gently leaning side to side. Remember to keep your knees slightly bent to protect your lower back. Progress to the following static stretches:

• Stand with your driver directly overhead with your arms wide. Feet are further than hip-width apart. Turn to your right as far as you can and lift your left heel off the ground as you pivot to the right.

• Stand tall to separate your upper body from your lower body and twist your torso a little further to the right. Then gently pull your right arm down towards the ground. You should feel the stretch in the left lat and oblique muscles. Hold for 15-30 seconds. Slowly and gently uncoil to the original position. Then repeat on the opposite side.

• Stand with your feet hip-width apart. Place the driver in your right hand for balance only. Extend your left leg forward; your foot should be flexed with toes upward and only your heel touching the ground.

• Slowly push your hips backwards as your upper body leans slightly forward until you feel the stretch in your left hamstring. Hold this stretch 15-30 seconds. Then lower your toe to the ground and you will feel the stretch higher in the hamstring. Hold 15-30 seconds. Repeat on the opposite side.

• With the club in your right hand for balance, take a giant step forward with your left foot.

More Info

Breakout Box:

Stretch 1: Core Rotational and Lats Stretch:

Stretch 2: Standing Hamstring Stretch

Stretch 3: Lunge:

Jennifer Vacala has a bachelor of science in exercise physiology from Auburn University and a master’s degree in exercise science from Georgia Southern University. She is a certified as a Golf Fitness Instructor with the Titleist Performance Institute. She can be contacted at jvac@comcast.net or 912-604-6375.